Bench
5 x 2 (185#, 205#, 205#, 195#, 195#)
1 Set Max Reps to Failure (165#, 9 reps)

"Nate" (Modified Time)
AMRAP 12 min
- 2 Muscle Ups (4 pull up + 4 ring dips)
- 4 HSPU
- 8 KB Swing 53#/35#

• 5 rounds + 4 Pullups. Worked partial reps with HSPU and used 40# KB, pull ups and ring dips with no modification.

Neck Shear [1:00 - 2:15]

E3MOM 6 (18min)
Deadlift
5 – 5 – 5 – 3 – 3 – 3

Chipper
20x Bar over burpee
25x Push up
30x Deadlift (50/80kg)
25xPush up
20x Bar over burpee

Tc: 15min

V-ups 4x15

Osio C 18:00-28:00

10 min amrap

10 rinnalleveto
20 leukaa
30 wall ball
40 hyppynaruhyppyä

Väliaika 24:05
142 toistoa

A: Power snatch + OHS + sotts press 5x1 @easy weight

B: Power clean + paused push jerk w. Paused dip 5x1+2 @50-60%

2-4-6-8-10
Pistol each leg + 10 squat box jump

10x40sec on/20sec off
-mountain climber
-hollow hold
-plank wall up
-windshield wiper
-1-Leg v-up

5 Rounds

6 HSPU Strict (Deficit Option)
10 Good Morning (30% Back Squat)
15" L-Sit

• 5 Round of:
Standard Push Ups 30 reps

Double DB Power Clean (2X22.5/15Kg) 10 reps
Double DB Front Rack Walking Lunges (2X22.5/15Kg) 20 reps
20 Min Timecap